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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
20/03/2020 7:34 pm  

this is a new workout suggested to the "gods" of crossfit by Mark Ripptoe (sp!) who has allot of power lifting experience. He substituted shoulder press for a bench press as it is more functional. The challenge is to do a 1 max rep in each exercise: squat, shoulder press, and deadlift. You can do multiple rep. warm ups. However, once a 1 rep set is done, you have only two more 1 rep sets to increase the weight. There is not time limit.

My results today were: 365 back squat, 200 shoulder press, and 435 dead lift. 1000 lb total. SP and DL were PR's

There were flaws in the squats and shoulder press. Once I learn to take videos with my phone, I'll post the lifts for comment.

64, M, 6'1", 252.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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pillsbury
(@pillsbury)
Eminent Member
Joined: 1 year ago
Posts: 37
20/03/2020 8:02 pm  

what kind of stance is your squat?
is your weakness coming out of the hole or more towards the top?
i would bet you could easily hit 500 with a bit of work on teqnique


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
20/03/2020 8:31 pm  
Posted by: pillsbury
what kind of stance is your squat?
is your weakness coming out of the hole or more towards the top?
i would bet you could easily hit 500 with a bit of work on teqnique

it's a high squat. My hands are somewhat wide due to shoulder inflexibility. My feet are slightly wide of shoulders and my feet are pointed somewhat out. It is not a full sumo as would be done in a SDLHP. My stance in squat is also wider than that in a deadlift. Turning my feet slightly outward and wider on the squat takes the pressure off my left inner knee which is vulnerable after a knee surgery in 2004.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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pillsbury
(@pillsbury)
Eminent Member
Joined: 1 year ago
Posts: 37
20/03/2020 8:53 pm  

i would like to see the lift when you get the video thing figured out


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Trevdog
(@trevdog)
Estimable Member
Joined: 2 years ago
Posts: 123
20/03/2020 9:11 pm  

Very impressive doc!


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
20/03/2020 9:40 pm  

thanks Trev. I am still trying to figure out what I want to do when I grow up.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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Cowgirl
(@cowgirl)
Active Member
Joined: 4 weeks ago
Posts: 5
20/03/2020 10:08 pm  

I'm impressed!


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jboldman
(@jboldman)
Member Moderator
Joined: 2 years ago
Posts: 1241
20/03/2020 10:27 pm  

you are awesome doc!

jb


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
20/03/2020 10:55 pm  

Deadlift now at 455. Yesterday, front squat at 245. It is really amazing that the general fitness that I am gaining from the crossfit is adding to my single rep max. The workouts are intense and usually over in 20-30 minutes. Warm up is pretty extensive though. I'm just havin' fun.

Thanks for the feedback.

Flexibility may be the final arbitor in how much I can accomplish over the next year or so. For instance I cannot "rack" the weight on my shoulders for a front squat with my finger curled under the bar. I must hold the bar onto my shoulders with my arms crossed and pushing it back. Many of the bodybuilders here probably learned to do a front squat this way. This would not be the way an Olympic weightlifter or powerlifter would hold the bar. A few of the over 50 guys on the crossfit forum say that repeated work actually producted the flexibility. We'll see.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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pillsbury
(@pillsbury)
Eminent Member
Joined: 1 year ago
Posts: 37
20/03/2020 11:12 pm  

if you have access to a thick bar it will be easier to hold with a clean grip while doing a front squat; it places a lot less stress on the wrists and more on the forearms so you can build a wicked grip at the same time. i stopped using an oly bar a few years back for front squats and never looked back


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
20/03/2020 11:37 pm  
Posted by: pillsbury
if you have access to a thick bar it will be easier to hold with a clean grip while doing a front squat; it places a lot less stress on the wrists and more on the forearms so you can build a wicked grip at the same time. i stopped using an oly bar a few years back for front squats and never looked back

thanks PB, where is such a bar available? I've been giving some thought recently to a garage gym or back door gym in some type of gazebo. This somehow fits!

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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pillsbury
(@pillsbury)
Eminent Member
Joined: 1 year ago
Posts: 37
21/03/2020 12:01 am  

there are a couple sites that sell them; fatbars.com sells them but shit they want a fortune... i had a friend at a machine shop make me 2 in, 2 3/8 in and 3 in.... much much cheaper and since they have no knurling they are significantly harder
if your interested in some other super functional shit and strength send me a pm


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
21/03/2020 12:27 am  
Posted by: pillsbury
there are a couple sites that sell them; fatbars.com sells them but shit they want a fortune... i had a friend at a machine shop make me 2 in, 2 3/8 in and 3 in.... much much cheaper and since they have no knurling they are significantly harder
if your interested in some other super functional shit and strength send me a pm

thanks for the site and offer. I am still making general fitness improvements on the workouts from the crossfit sources. In another 4-6 months, that may change. I'll remember your offer.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 120
21/03/2020 12:44 am  

today, the cross fit work out was to re-do the cross fit totals

Back Squat: 370 PR
Shoulder Press: 205 PR
DL: 465

total: 1040 Improved by 40 lbs. Owing to more Paleo type eating I am down to 240 since the last cross fit total.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


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jboldman
(@jboldman)
Member Moderator
Joined: 2 years ago
Posts: 1241
21/03/2020 1:02 am  

you just keep on amazing us! i started again on my tried and true diet/worout plan with a goal to post pictures before my vacation in january.


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